Physical fitness is important in Search and Rescue. The ability to hike 2-10 miles on a search in varied terrain and weather conditions is part of the norm during a callout.

The evaluation the team uses is considered a moderate fitness test. CCSOSAR requires a two-mile hike with a 25-pound pack done while walking 45 minutes on a designated trail, with an elevation gain of about 650 feet. No running or jogging is allowed during this evaluation or you will be disqualified. The physical evaluation must be done every year in order to stay Field Qualified, so it’s a good idea to train year round.

In order to train for this evaluation, we suggest breaking the time down into sections to help you stay on track as you train. Use a fitness tracker such as Map My Run, or your fitness watch to help you track your progress.

2 miles = 40 minutes

1 mile = 20 minutes

½ mile = 10 minutes

¼ mile = 5 minutes

For the evaluation, find a trail that has some ups and downs.  Some flat trails to start out on are:

Captain William Clark Park Trail in Washougal along the Columbia River. You can park at Pendleton factory off the 14

Hantwick Road trailhead which takes you along the East Fork of the Lewis River trail along Moulton/Lucia Falls (or you can park at Moulton Falls and start once you cross the bridge).

Heritage Trail You can park on the North side off NE Goodwin Rd or on the South side off NE Lake Rd. The trail is an out and back, 6.9 miles that goes along Lacamas Lake.

Salmon Creek Trail Park at the Softball complex. There is a Greenway loop to the west, but the trail itself goes further west, as well as east toward Klineline Pond.

These trails offer rolling up and down paths:

Battleground Lake Park has 10 miles worth of trails. You’ll need a Discover Pass to park here.

Round Lake Park  is across from Lacamas Park (park on NE Everett or in the  overflow lot off NE 35th Ave. It has 6 miles of trails

Whipple Creek Park in Ridgefield area has 4.3 miles of up and down trails

The trails below need a Discover Pass to park (except Cape Horn, which doesn’t need a parking pass, and Dog Mountain, which needs a NW Forest Pass). These trails go straight up in elevation:

Beacon Rock 2 miles up and down, 848’ elevation gain.

Bells Mountain trail 16 miles out and back; depending how far you go can be 3040’ elevation gains. If you park at Moulton Falls trailhead or Hantwick Trailhead, going up about 2 miles from the Bells Mountain trailhead will be about 761’ elevation gain.

Cape Horn Trail  5.2 miles 1185 feet up to the Overlook, and down.  If you do the loop it’s 7.2 miles 1300 feet

Dog Mountain is a 6.5 mile loop; 2988’ elevation gain. You will need a NW Forest Pass, at certain times each hiker may need to carry hiking permits

Grouse Vista Trail 6.8 miles up and down 2040’. Acces closed during winter.

Hamilton Mountain 8.1mile 2286’ loop, or 6.4 mile 2060’ up and down.

If you venture to any of the local snow park areas, be sure to get your snow permit.